Crossfit Cape Cod Wednesday January 13th WOD

Crossfit Cape Cod

1-13-16

Metcon

if we are short on bars for a class find a partner have one person go first and spot each other on the bench. pushing each other but not sacrificing form for intensity!

“Linda”

10-9-8-7-6-5-4-3-2-1

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

MOBILILTY TIME

optional

for time

4 rounds

20 back ext

20 du

20 GHDSU

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